Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
It’s quite normal to feel intimidated as a newbie when starting a workout routine. There are so many exercises and equipment to choose from, it can be overwhelming to know where to start. It gets worse when your favorite fitness influencers on social media seem to be doing advanced workouts that you couldn’t even imagine attempting.
But don’t let your lack of experience or confidence hold you back. With the right plan and determination, anyone can start their fitness journey and see results in just 30 days. This beginner full-body workout plan is designed for newbies who are looking to get fit and build a strong foundation for more advanced exercises in the future.
A full-body workout is one that targets all the major muscle groups in your body, including your arms, legs, back, chest, shoulders, and core. This is different from a split workout, which focuses on only one or two muscle groups per session.
As a beginner, it’s important to focus on building overall strength and endurance before targeting specific muscle groups. Full-body workouts allow you to (1):
This 30-day beginner full-body workout plan consists of three days of training with two rest days and two active rest days for recovery. Each day, you’ll perform a set number of reps for each exercise. As the weeks progress, the intensity will increase by adding more reps or sets.
Here are some tips to keep in mind while following this plan:
When you’re just starting your fitness routine, it’s essential to focus on building a strong and stable foundation. Week 1 is all about starting slow, mastering the basics, and preparing your body for more challenging movements in the weeks to come. This groundwork is essential for avoiding injury, building confidence, and setting yourself up for long-term success.
The foundation of every workout routine begins with proper form. This ensures you’re targeting the right muscles and avoiding strain on your joints. Good form also improves your balance and body awareness, which are essential as you progress to more advanced exercises.
At this stage, it’s helpful to move at a slower pace, pay attention to the details of each movement, and stop if something doesn’t feel right. If you’re not sure about a technique, watching instructional videos or consulting a trainer can make a huge difference.
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In Week 1, the goal isn’t to push heavy weights or do countless reps, it’s about getting to know your body and how it moves. Simple, beginner-friendly exercises help you develop strength and coordination while working multiple muscle groups.
Below are some fundamental movements to include in your Week 1 routine:
1. Body Weight Squats
Squats are a fantastic lower-body exercise that targets your quads, hamstrings, and glutes while improving hip mobility and core strength.
Steps to perform:
Reps: Perform 10-12 slow and controlled repetitions.
2. Wall Push-ups
Wall push-ups are a beginner-friendly version of the classic push-up, targeting your chest, shoulders, triceps, and core.
Steps to perform:
Reps: Start with 8-10 repetitions and gradually increase as you build strength.
3. Bent-Over Rows (Using Light Weights or Water Bottles)
Rows are excellent for strengthening your back and biceps.
Steps to perform:
Reps: Perform 10 repetitions. If weights feel too challenging, practice the motion without resistance.
4. Plank Hold
The plank is one of the most effective body weight exercises for beginners that helps build core strength and stability.
Steps to perform:
Hold Time: Start with a 10-second hold and gradually increase as you grow stronger.
5. Step-Ups (Using a Sturdy Surface)
Step-ups are great for building balance and lower-body strength.
Steps to perform:
Reps: Perform 10-12 controlled repetitions per leg.
6. Standing Overhead Press (With Light Weights)
The standing overhead press strengthens your shoulders and triceps while engaging your core for stability.
Steps to perform:
Reps: Perform 12 repetitions, focusing on smooth, controlled movements.
In Week 1, you should aim to complete three full-body sessions, with a rest day between each workout to allow your body to recover. Each workout should take approximately 30-40 minutes, including a 5- to 10-minute warm-up and a cool-down/stretching session.
Sample Schedule:
Read more: Beginner Calisthenics Strength Training: Exercises, Tips, and FAQ
Week 2 is all about refining the basics you’ve learned in Week 1. While it’s natural to want to push harder, perfecting your technique is far more important at this stage. Proper form ensures you maximize the strength training benefits of each exercise and protects you from injuries (7). This week, you’ll focus on mastering movement patterns, identifying common mistakes, and building a stronger mind-body connection.
When your form is correct, you target the intended muscles and execute movements safely. However, poor form places unnecessary strain on your joints and can lead to muscle imbalances over time. By prioritizing good technique now, you’ll set yourself up for success as your workouts become more challenging in the coming weeks (7).
Improving form also helps you move more efficiently, which makes every rep count. It may feel tedious to slow down and focus on small details, but these efforts will pay off in better strength gains and fewer setbacks.
Mastering form requires both awareness of your body and a willingness to make adjustments. Here are some of the most common form mistakes beginners face and how to correct them:
1. Rushing Through Reps
Mistake: Moving too quickly reduces the quality of each rep and increases the risk of injury.
Fix: Slow down your pace, focusing on controlled movements. Count to three during the lowering phase of an exercise, such as a squat or push-up, and take your time returning to the start position.
2. Arching the Lower Back
Mistake: Overarching, particularly during planks or overhead presses, strains your lumbar spine.
Fix: Engage your core by bracing your stomach as if you’re preparing for impact. Keep your hips tucked slightly under to maintain a neutral spine.
3. Knees Caving in During Squats or Lunges
Mistake: Allowing your knees to collapse inward stresses your joints and reduces power in the movement.
Fix: Focus on pushing your knees outward, ensuring they track in the same direction as your toes. Imagine spreading the floor apart with your feet as you move.
4. Holding Your Breath
Mistake: Forgetting to breathe can cause unnecessary tension, increase blood pressure, and hinder performance.
Fix: Follow a steady breathing pattern—inhale during the easier part of the movement (e.g. lowering in a squat) and exhale during the effort (e.g. pushing back up).
5. Unstable Shoulders in Push-ups or Planks
Mistake: Allowing your shoulders to shrug or collapse forward puts strain on your upper back and neck.
Fix: Actively press your shoulders away from your ears and think about “packing” your shoulder blades down and back to create stability.
Focusing on form may feel repetitive, but this is where true improvements start. By mastering each movement, you’re setting yourself up for greater strength, better results, and a safer fitness journey.
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Consistency is the key to success in any fitness plan, and Week 3 focuses on building that steady momentum. By now, you will have laid a strong foundation in Weeks 1 and 2, becoming familiar with basic movements and proper form. This week, the emphasis shifts to maintaining regular workout sessions and gradually increasing the challenge to progress toward your fitness goals.
Consistency is where real change happens. Your muscles, joints, and cardiovascular system adapt to regular exercise over time, which creates noticeable improvements in strength, endurance, and overall fitness (8).
By sticking to your routine, you build exercise into your daily life, making it a habit rather than a chore. Missing a workout occasionally won’t derail your progress, but showing up consistently will ensure long-term gains and a healthier, stronger body. To learn more how to make your own custom workout plan, check out our in-depth article on the topic.
One of the biggest struggles in Week 2 of this total body fitness for beginners routine can be keeping your motivation high. The initial excitement may start to wear off, which is normal. Here are a few ways to stay on track:
Welcome to Week 4! By now, you’ve laid a solid foundation and started to form a habit of regular exercise. This is the perfect time to track your progress, make adjustments to your routine, and introduce fresh exercises to keep things fun and challenging. This week is all about fine-tuning the intensity while celebrating how far you’ve come.
Tracking your improvement keeps you motivated and helps you identify areas that require more attention. It’s easy to overlook how much stronger or fitter you’ve become without tangible evidence of your growth. Here are a few simple ways to track your progress:
Read more: Is 10 Minutes of Pilates a Day Enough? Pros, Cons, and Everything Else You Need to Know
By Week 4, your body will have started to adapt to the exercises. To keep building strength and endurance, you’ll need to increase the intensity gradually. Here’s how to do it:
Set realistic goals for these weeks to stay focused. For example, aim to perfect your form in all exercises, add a new round to your workout, or master a new exercise with confidence.
For beginners, it’s recommended to do a full-body workout 3 times per week with at least one rest day between sessions. This allows your muscles to recover and adapt while avoiding overtraining (9). This beginner full-body workout plan is specifically tailored for beginners, focusing on simple exercises and proper form. It may not be challenging enough for advanced individuals, but it can be adjusted to suit intermediate fitness levels by increasing intensity or resistance. You can perform this beginner full-body workout plan with minimal equipment. For beginners, body-weight exercises are sufficient (10), but a pair of light dumbbells, resistance bands, or items such as water bottles can be helpful as you progress. A sturdy chair or wall for support is also useful.Frequently Asked Questions
How often should I do a full-body workout?
Is this plan suitable for all fitness levels?
What equipment do I need?
A beginner full-body workout is the perfect way to kickstart your fitness journey. It focuses on simple, foundational exercises such as squats, push-ups, and planks to build strength, improve endurance, and develop overall fitness.
Starting slow and prioritizing proper form is crucial to avoid injury and maximize effectiveness as you progress. With just 3 workouts per week, you will create a sustainable routine that allows your body to recover and adapt. Over time, you can gradually increase the intensity and add variety to challenge yourself further.
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